Personally I’ve been keto for 10 weeks. I started at 200lbs. (after a week long cruise added about 10 pounds), and never had a huge fast drop of weight, but I have lost 12 pounds slowly and continue to lose about a pound a week.
This is really close to how I naturally want to eat, so cravings have not been an issue at all.
I was counting everything for awhile and was consuming 1300-1850 calories a day and on average 100-140 g of protein a day.
Where I do struggle is the fat %. I’m just not hungry or craving anything, usually when I do have some hunger a nice cup of broth is more then enough for me.
I gym climb top rope or bolder 2-4 times a week, short cycle at least twice a week (10 miles or so), do body weight work outs at home anytime I’m watching tv. My job is somewhat physically demanding (on a scale from (1) paper pusher to (10)lumber jack inside an active volcano I’m about a 7) and then on weekends I usually get around 30k steps a day in a theme park or some sort of adventure.
I really want to step it all back up now that my energy and endurance is coming back finally.
Currently my goal is to lose 10 or 15 lbs of fat and add in some more anaerobic muscle for climbing harder stuff. (5.11s are usually my current projects).
Currently I just take a multivitamin, bi-flex, and whey protein after climbing and cycle (considering adding it before climbing as well for the small carb boost)
My current questions are;
Do you fast at all? I was very concerned about the muscle loss the one time I fasted (48hrs just on a whim to see if I could, which I easily could have gone longer but was worried)
Mental clarity, what is this everyone keeps speaking of? In that regard I feel exactly the same as before!
Cheating; I accidently cheated for the first time on Christmas Eve with what would have been Keto Conquito (as much as alcohol can be), however I used Coconut Rum (5 carbs per ounce) instead of spiced (0 carbs) and ingested ALOT of carbs from that. I felt HORRIBLE and had INSANELY fast, vivid dreams that night, and was wondering if that was common or related to the alcohol this was only the second time I have drank since keto. (Worst part was I didn’t even get the fun feelings before the headaces started!)
Lastly even though I’m not hungry should I force the fat bombs or bacon to get the % up? I have bulletproof coffee often, use butter where I can. I made fat bombs and they are really good but they have been in my fridge for 3 weeks uneaten. Or should I reduce the protein and replace the hunger with fat?
I’m also older that most folks here and I don’t want to chance losing any lbm.